cunningham_cody’s BodyBlog

squats:bar,135,225,315X10  405×5

leg presses:505×20  865×15   1045×10r/p8

hamstring culrs:60×25  80×20  100×15  120×8

leg ext:80×25  100×20  120×15

stiff deads w/ db  80×18

shoulder gave me a lot of problem on tues but i did what i could.. some times we just have to dig deep and push through the pain

d.b. bench:40,60,80×20  100×20 superset w/ 20 pushups

neutral grip chest machine: run the rack60,80,100,120,140,160×4      st set120×15

dips:bwx30×2

inclines db 60×20  80×15x2

cable crossovers:90×25  100×20  120×8 pause for 5 breaths then 8 more reps

inclines flys:25×10  35×8– due to my shoulders issues i preform these slow  and keep my arms in closer than normal. i focused on the stretch of the excercises pauses at the bottom of each rep for a count of 10

deads:135×10   225×10   315×5  440×1  drop rest 30sec 405×1

chins:bwx30  25×25  50×15  70×8

reverse bar rows:225×30  295×20  345×10

wide neutral pulldowns(strict):200×15  220×12  260×8

 superset: cable rows / seated calf raises:200×20 / 95×60  230×18 / 155×40  200×12 / 215×20

superset:stiff arm pulldowns / standing calf raises: 70×40 / 150×50  140×30 / 150×50  200×12 / 280×30

side lateral raises: 20×25  25×25  30×25

superset: side lateral raises / barbell shoulder presses(narrow grip): 35×25 /45×25   40×20 / 95×20  45×20 / 115×20 i kept this superset pretty strict and went light on the presses due to shoulder pain.

superset: upright rows / bentover lateral raises: 115x(10/10/10) / 20×50   135x(8/16) /35×50   155x(8/6) / 50×40 * with upright rows i started out wide did some reps and moved my hands in and did additional reps.  with my lateral raises i would pause (drop the wt sit up take on breath and go again) until i reached my target reps

superset: bar shrugs / rope tri pushdowns: 225×30 / 50×30    315×20 /70×20    405×15 / 90×15    495×10 / 100×10

leg presses:415×15  595×10  685×10-warmups sets     1045×15   1185×8

superset: leg press calf raises / stiff deads: 325×50 / 135×20    505x(15/15/15) / 225×15     595x(15/15/15) / 315×12 *note second and third set of calf raises 15r of toes out, toes forward, and toes facing in (15/15/15)

 Triset: walking lunges / seated calf raises / rev preacher scot curls: 30×18ea / 125×45 / 65×18    40×18ea /150×15/15/15 / 75×15

superset: leg ext /  rope hammer curls: 80×30 / 80×30    200×8drop100×16 / 200×8drop100×16

superset: hamstring curls / incline curls: 80×20 / 30×20   120×8drop60×16 / 45×8drop25×16

i finished with 6 min on the bike to help with recovery

db inclines:45×20  60×20  75×12  100×10x2

barbell bench presses:185×20  225×15  235×15  240×12

dips:bwx40  100×10

superset cable crossovers / palms up standing flys: 100×20 / 25×20    120×17 / 30×17 with cablecrossovers i keep them strict and pause at the top and bottom for a 2ct

high incline flys:35×15  40×15 with these i lower the wt slowly pause for a 3ct and explode up. i go only about 3/4 up to keep the wt on the pecs.

rack deads (top of knees):135,225,315,405×20  495×12

pullups:bwx33   90×4dropbwx11

barbell rows:225×30  295×20  385×10

wide netrual pulldowns:200×18  240×15

T-bar rows:140×25  210×18  280×12 –with these i prefer using 35lb plates to get a better contraction

ez bar stiff arm pulldowns(wide grip) /seated calf raises:80×25 / 95×60   120×25 / 115×45   200×20 / 150×36

with calf raises i did 1/3 of the reps toes out, toes forward, and toes pointed in.

bentover lateral raises:35×35

trained at home today nothing major just a good arm pump.

barbell curls:45×20x2     115×15     135×8

barbell overhead tri ext:45×20x2     115×8drop65×18

rope hammer curls:35×18ea—–with these i used a 35 plate and the strap for a tie down

chair dips: bwx50

reverse barbell curls:65×22

diamond pushups: bwx50

close grip st bar curls:65×20

STRETCH BAND EXCERCISES:

Kick backs 1 armx20ea

supinating curls 50ea–two sets

two arm tri kickbacks x50

i finished the workout with about 20min of posing

db presses: 50×25  70×18  85×9

barbell presses (seated) narrow grip: 135×12 155×11 175×7 –set 1 &2 peak contraction hold for 3 ct @ 8th rep

seated side lateral raises: 30×30  40×20 50×10

ezbar cable upright rows:150×25  200×18

bent over lateral raises:35×30  45×22  60×10

db cleans: 65×10x2

db shrugs:100×25x2

hamstring curls:80×15  120×15  140×8

leg ext:80×15  120×15  140×15

squats:225×20  315×15

single leg presses:415×20ea  superset with one set of leg press calf raises 415×40

seated calf raises:125×50

stiff deads with d.b. :75×18    superset with standing calf raises:20 each of the following:toes out toes forward toes inward